Performance

A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1  75, 95, 105, 115 all x 6. Too light.
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0  bw, 4kg, 8kg, 12kg
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:  3+1
Toes to Bar x 10 reps
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps